Bandit CrossFit WOD–Thursday, August 18, 2016

Bandit CrossFit – CrossFit

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1: Metcon (No Measure)

If you didn’t get to do the Assault Bike #firsttofifty challenge, do it today!

Post a pic of your result to Instagram and use the hashtags:

#firsttofifty #banditcrossfit #banditshowdown.

You will be entered for a prize from Assault Bike, and if we can get 25 people to do it, the gym will be entered for the chance to win an Assault Bike!

Also, the first place male and female time in the gym will win our monthly Bandit Showdown competition!

Warmup part 2:

Tabata Russian Twists (at least four minutes–coaches choice of longer) using WB, KB or DB.


2: Metcon (AMRAP – Rounds and Reps)


(AKA Gut Check Thursday)

400 m run

200 m farmer carry

20 cal bike (yes, for real)

2 rope climbs

20 cal ski

20 sledge swings (alternating)

400 meter run and farmer carry count as 20 (each) if you finish them. If you start the run, or the farmer carry, you get 10 points.

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